24-HOUR ABS: PHASE 1

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

GymAmerica on August 23, 2011

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2,570 (Find someone using this workout plan)

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Workout Category:

Fat Loss

Body Parts:

Thighs, Back, Shoulders, Abs, Chest

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

Phase 1 consists of two different routines. You’ll alternate between these workouts so that you’re doing a total of three training sessions a week. Plan a rest day between each session. You’ll use alternating sets—performing a pair of exercises as a mini-circuit—in order to pack a lot of exercise into a short period of time. One of the main objectives here is to build strength and muscle, so that you can use heavier weight and do more work in the phases to come.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Flexor Stretch	-	1	0
Cable Hip Abductions	-	10	0
Back
Thoracic Rotation	-	8	0
Thighs
Squat to Posterior Chain Stretch	-	8	0
Shoulders
Wall Slides	-	10	0
Thighs
Walking Knee Hugs	-	10	0
In-Place Side Lunge	-	6	0
Walking Heel to Butt	-	10	0
Abs
Half-Kneeling Anti-Rotation Press	-	15	0
Bridge (Plank)	-	1	45
Half-Kneeling Anti-Rotation Press	-	15	0
Bridge (Plank)	-	1	45
Thighs
Front Squats	-	12	60
Shoulders
Decline or Braced Dumbbell Row	-	12	60
Thighs
Front Squats	-	12	60
Shoulders
Decline or Braced Dumbbell Row	-	12	60
Thighs
Front Squats	-	12	60
Shoulders
Decline or Braced Dumbbell Row	-	12	60
Thighs
Dumbbell Step Ups	-	12	60
Chest
Pushups	-	12	60
Thighs
Dumbbell Step Ups	-	12	60
Chest
Pushups	-	12	60
Thighs
Dumbbell Step Ups	-	12	60
Chest
Pushups	-	12	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Flexor Stretch	-	1	0
Cable Hip Abductions	-	10	0
Back
Thoracic Rotation	-	8	0
Thighs
Squat to Posterior Chain Stretch	-	8	0
Shoulders
Wall Slides	-	10	0
Thighs
Walking Knee Hugs	-	10	0
In-Place Side Lunge	-	6	0
Walking Heel to Butt	-	10	0
Abs
Tall Kneeling Anti-Rotation Press	-	5	0
Side Plank	-	1	45
Tall Kneeling Anti-Rotation Press	-	5	0
Side Plank	-	1	45
Thighs
Romanian Deadlift	-	12	60
Shoulders
Standing Dumbbell Press	-	12	60
Thighs
Romanian Deadlift	-	12	60
Shoulders
Standing Dumbbell Press	-	12	60
Thighs
Romanian Deadlift	-	12	60
Shoulders
Standing Dumbbell Press	-	12	60
Thighs
Dumbbell Split Squats	-	12	60
Back
Kneeling Underhand-Grip Lat Pulldown	-	12	60
Thighs
Dumbbell Split Squats	-	12	60
Back
Kneeling Underhand-Grip Lat Pulldown	-	12	60
Thighs
Dumbbell Split Squats	-	12	60
Back
Kneeling Underhand-Grip Lat Pulldown	-	12	60

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